Strength

One-Arm Kettlebell Jerk

The one-arm kettlebell jerk is an intermediate strength exercise for your shoulders, using kettlebells.

Main muscles
Shoulders
Also works
Calves, Quads, Triceps
Equipment
Kettlebells
Level
Intermediate
One-Arm Kettlebell Jerk, starting position
Start
One-Arm Kettlebell Jerk, end position
Finish

How to do it

  1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Dip your body by bending the knees, keeping your torso upright.
  3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Receive the weight overhead by returning to a squat position underneath the weight. Keeping the weight overhead, return to a standing position.
  4. Lower the weight to perform the next repetition.

Alternatives to the one-arm kettlebell jerk

Pike push-up Body weight Arnold Dumbbell Press Dumbbell Band lateral raise Resistance bands Cable lateral raise Cable stack Dumbbell lateral raise Dumbbells Half-kneeling one-arm dumbbell press Dumbbells